How To Burn Fat With Kickboxing

How To Burn Fat With Kickboxing

I know how intimidating it can be to hear the word kickboxing.  I’m sure the first thing that enters your mind when you hear it is fighting.  Well I am here to tell you that it is possible to get in shape and burn fat with kickboxing, and not have to worry about taking a beating while doing it.  If anything, you will be doing most of the beating while looking and feeling great! 

Not only is kickboxing a great workout, it can also be fun.  There are so many different types of exercises out there, that it can be quite difficult to find one that works for you.  So imagine  finding something that you can enjoy, but still get all the benefits of an intense workout.  Some people wonder and ask the question, can you lose weight with kickboxing? 

If so, how fast?  I will try and help walk you through some of the ways that kickboxing can be a new and exciting part of your fitness life.

HOW TO START KICKBOXING

Keep in mind, as I mention kickboxing, I am not talking about Billy Blanks Tae bo air boxing stuff.  I’m talking about actually hitting real bags and getting all the stress and aggression going on in your life out on these workouts.  Plus all that air boxing is a whole bunch of cardio which is breaking down a lot of muscle, but I will get to that later. 

So a good place to start is a private gym.  Although they may be tough to find, many kickboxing gyms are opening up all over the place catered to helping people get in shape.  A couple that come to mind are Ilovekickboxing and title boxing.  I know first hand because I currently am an instructor at a kickboxing studio and trust me, the workout will definitely kick your butt. 

If you just google kickboxing in your area, I’m sure you will find something you could join and be apart of an awesome community of people trying to get in shape just like you.  Most of them allow you trial classes just to see if it is something you will like before choosing to becoming a member.  So it doesn’t hurt to at least try, right?

HOW TO LOSE WEIGHT KICKBOXING

You can burn anywhere from 500 to 1000 calories in a kickboxing class depending on how much effort you give during the class.  Now with anything in life, it takes hard work and commitment.  So when making fitness a part of you healthy lifestyle, you must make that commitment to yourself to stick with a routine that could potentially help you get great results. 

So once you have found a studio, if you could commit yourself to kickboxing at least 3 days a week along with eating healthy, you will be amazed at how quickly the results will start to show not just on the scale, but in photos.  Most kickboxing classes are usually 60 minutes long, but trust it will be the quickest 60 minutes of your life. 

Now if you’re thinking that you will only be doing kickboxing for the whole 60 minutes, well guess again.  The great thing about these kickboxing classes is that it is very structured so you know exactly what to do and when to do it.  The general breakdown of any kickboxing class goes as follows:

  1. Conditioning
  2. Stretching
  3. Heavy Bag Rounds
  4. Partner Drills
  5. Partner Condition
  6. Cool Down & Stretch

Conditioning 15 min – this is considered the warmup part of the workout, but most definitely the most intense part.  So if you can get through this part, which I’m sure you can, then you can get through the class no doubt. 

So basically you go through a series of body weight exercises where the instructor makes you do a bunch of pushups, squats and everyone’s favorite, BURPEES.  Now I know it may seem like a lot of hard work, but the best thing about this part is that you can go at your own pace and not feel like a total failure.  If you need to step back and catch your breath, you can do that without feeling bad about it.  Regardless if you are a beginner or experienced, you can challenge yourself at a pace you are comfortable with.

 

Stretching 6 min – I’m sure we all know how important it is to stretch and make sure the muscles are loose and prepared to get into the workout.  So this is the time for you to gather yourself after an intense “warmup.”

Heavy Bag Rounds 25 min – Now on to the fun part where you get to be in your own zone and release a lot of tension on the bags. 

There are usually six 3 min rounds where you go through a serious of different combos for each round.  Now if you’re thinking to yourself, oh man, I have no idea what I’m doing.  Don’t worry, you should be given a personal instructor for your first day to go through the basics of the combos while the main instructor will teach more advanced combos to members who have been there longer. 

One of the best parts about this part of the class is the fact that you don’t have to worry about people judging you on the bags as everyone is so focused on doing their own thing.

Partner Drills 5 min –  This part of the workout is where you get to partner up with someone and get focus on accuracy and coordination.  Instead of doing combos on the heavy bag, your target will be the gloves of your partner.  This will allow you to really focus on your accuracy and also have fun with you partner a bit.

Partner Conditioning 5 min – In this drill, you will still be partnered up where one partner may do wall sits while the other partner is doing combos on the heavy bag.  Then you will be asked to switch and do the other respective exercise.  With this part of the workout, there are various routines of different exercises you may be asked to do, so definitely be ready.

Cool Down & Stretch – This is where you get to cool down and relax your muscles for all the hard work you put into class.

BURN FAT WITH KICKBOXING

For most people, losing weight is the main goal for wanting to join a kickboxing studio since you can burn so many calories during the workout.  But what some may not know is that kickboxing is a great way to also Burn Fat! 

What separates kickboxing from your normal routine at the gym, which may include a lot of cardio on the treadmill, is that you get the cardio and the resistance training all in one workout.  You see, too much cardio can break down muscle, so if one of your goals is to get that nice toned defined look, then you are defeating the purpose by doing so much cardio. 

With kickboxing, you get both the cardio and resistance training with all the body movements.  From the warmup where you are doing all body weight exercises to the heavy bag rounds where resistance is given with every punch and kick, you are burn a bunch of calories throughout the body. 

At the same time, you are getting that heart rate up which helps with the fat burning process.  So with all this, you are getting a more efficient workout when it comes to burning fat and building muscle.

GEAR NEEDED FOR KICKBOXING

Most places will provide you everything you need to participate in the workout, but make sure to ask just in case.  You should be given gloves to protect your knuckles when punching the bag.  Hand wraps may also be used to to help support the wrist and knuckles, but usually these are worn by more experienced kickboxers. 

Be prepared to workout in either barefoot or socks as some studios do not allow sneakers or shoes on the mats.  Make sure to wear comfortable clothing as you will sweat a lot during your workout.  Other than that, make sure to bring your effort and a great attitude and I’m sure you will get the workout of your life!

 

4 thoughts on “How To Burn Fat With Kickboxing

    • Hi Cheng! kickboxing is a very intense workout, but regardless of whatever fitness level you are, you can complete the workout. It’s all about repetition and consistency.

  1. I like how you’ve described the whole process of what you can expect to happen when somebody goes to a kickboxing class, this is good as you realise what you will be doing when you get there.

    It’s good how you have outlined the benefits of kickboxing, the bodyweight exercises are very good for strengthening and conditioning, also the cardio benefits as well.

    I think that you’ve done a good job with this post leaving me with just one question I had was, how does too much cardio break down the muscle?

    • Thanks Adrian! A lot of people tend to get intimidated with kickboxing and it’s not until they try it they find out that its really not that bad. It is a great exercise where you leave filling so good about yourself!

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